Added Sugar vs. Natural Sugar

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Added sugar is unfriendly to our health. It can be found in most food products we come across. It is absorbed by the body quicker unlike natural sugar.
Processed food is digested quickly as soon as it enters out intestine while fiber-rich foods break down slowly and travel farther down the digestive track making us feel fuller.
Foods containing natural sugar and fiber allow the body to feed the healthy bacteria in our gut and supports the health of our own microbiome.

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The Last Conversation You'll Ever Need to Have About Eating Right

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grubstreet.com

It's beyond strange that so many humans are clueless about how they should feed themselves. Every wild species on the planet knows how to do it; presumably ours did, too, before our oversized brains found new ways to complicate things. Now, we're the only species that can be baffled about the "right" way to eat.

Key Ideas

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst.

That can be with or without seafood; with or...

Best foods don’t have labels

Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

The "Age" of vegetables

The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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Nearly all Americans fail to eat enough of this actual superfood

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vox.com

When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we're now eating. What we don't talk about: an important ingredient that's gone missing as we've been filling our plates with more chicken and cheese. Fiber.

Key Ideas

Fiber gap

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency.

Benefits of a fiber-rich diet

Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber doesn’t just help us poop better — it also nourishes our gut microbiome.

Processed foods and fiber

Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free.

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Perspective | People think juice is good for them. They're wrong.

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washingtonpost.com

April 26, 2017 Mrs. G. came to our offices for her first visit distraught. Her primary-care doctor had just diagnosed her with diabetes, and she was here for advice. She was shocked by the diagnosis. She had always been overweight and had relatives with diabetes, but she believed she lived a healthy lifestyle.

Key Ideas

Fruit juice is not that healthy

Fruit juice, even if it is freshly pressed, 100 percent juice, is little more than sugar water.

Whole fruit is healthy, and you might think that the juice coming from it must be ...

Feeling full

You might feel full immediately after drinking a glass of juice or a fresh smoothie, but that sensation goes away rapidly, as the liquid quickly empties out of your stomach.

When you drink your calories instead of eating them, your brain doesn’t get the same “I’m full” signal that it does from solid food, even though you end up consuming more calories in the process.